Shoulders · Bodyweight
Weighted Plate Standing Overhead Press
How to do the weighted plate standing overhead press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand tall holding a weight plate at shoulder level with both hands, fingers spread around the edges and elbows under your wrists. Brace your core and press the plate straight overhead until your arms are fully extended, then lower it back to your shoulders under control.
- 1Shoulders and triceps driving the plate overhead
- 2Core and glutes braced to keep a solid base
- 3Ribs staying down rather than flaring as you press
Common mistakes
- Don't lean back or arch your lower back to press
- Avoid flaring your elbows out or shrugging the shoulders
- Don't rush; keep the press smooth and controlled
Muscles worked
The weighted plate standing overhead press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the weighted plate standing overhead press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.